A Slow Journey to Faster Times

yaboya1

Wednesday 16th December (P.M.) - JD Q1 Workout
120 minutes @ 132bpm avg

Straight out after work for this. 8:38p/m average pace. Last few were slower as I was climbing, so I'm not too worried about those. 19.33m in total today & almost 45 of the 60 required for the week. I'll do easy runs of 5/6 miles in three of the next four days along with a rest day which I feel is important to me.

Terry049

yaboya1 wrote: »

Wednesday 16th December (P.M.) - JD Q1 Workout
120 minutes @ 132bpm avg

Straight out after work for this. 8:38p/m average pace. Last few were slower as I was climbing, so I'm not too worried about those. 19.33m in total today & almost 45 of the 60 required for the week. I'll do easy runs of 5/6 miles in three of the next four days along with a rest day which I feel is important to me.

Hi Yaboya, good luck with your new plan and next block of training. Think its a good approach,2 quality session etc. Near 20 miles seems very long for week 1 of a plan. Is this the 2nd quality session? I would of expected the 2nd to be a tempo run or some other type of speed session. Just a thought but I'm not overly familiar with Daniels so could be completely wrong!! Hope your getting your Mojo back!!

yaboya1

Hi Terry

Terry049 wrote: »

Hi Yaboya, good luck with your new plan and next block of training.

Thanks

Terry049 wrote: »

Think its a good approach,2 , session etc. !! Near 20 miles seems very long for week 1 of a plan.

Its actually Week 7 of a 24 week plan, but the first 6 are just easy running which I'd been following without realising. Yesterday evening's run was 2 hours easy or 25% of the weeks mileage (whichever was less). That ended up being 14m. I also ran yesterday morning, so it was 19.33m in total rather than in one go.

Terry049 wrote: »

Is this the 2nd quality session? I would of expected the 2nd to be a tempo run or some other type of speed session. Just a thought but I'm not overly familiar with Daniels so could be completely wrong!!

I think the quality sessions get more intense later in the plan (I haven't looked that far ahead), but for the moment the two I've done this week are what's prescribed. From what I remember, next week looks pretty similar.

Terry049 wrote: »

Hope your getting your Mojo back!!

I think I'm getting there.....

Terry049

yaboya1 wrote: »

Hi Terry



Thanks



Its actually Week 7 of a 24 week plan, but the first 6 are just easy running which I'd been following without realising. Yesterday evening's run was 2 hours easy or 25% of the weeks mileage (whichever was less). That ended up being 14m. I also ran yesterday morning, so it was 19.33m in total rather than in one go.



I think the quality sessions get more intense later in the plan (I haven't looked that far ahead), but for the moment the two I've done this week are what's prescribed. From what I remember, next week looks pretty similar.



I think I'm getting there.....

All the best and Il see you in 2016 at some race I'm sure!!

Terry049

yaboya1 wrote: »

Hi Terry



Thanks



Its actually Week 7 of a 24 week plan, but the first 6 are just easy running which I'd been following without realising. Yesterday evening's run was 2 hours easy or 25% of the weeks mileage (whichever was less). That ended up being 14m. I also ran yesterday morning, so it was 19.33m in total rather than in one go.



I think the quality sessions get more intense later in the plan (I haven't looked that far ahead), but for the moment the two I've done this week are what's prescribed. From what I remember, next week looks pretty similar.



I think I'm getting there.....

All the best and Il see you in 2016 at some race I'm sure!!

yaboya1

Friday 18th December - 45 minutes Easy
45 minutes @ 128bpm avg

Took my rest day yesterday ahead of last night's Xmas party. A bit tender today, but not bad enough to stop me running home from work. Really mild out there at 10pm. Like a summers evening. 8:38p/m again. Pace getting pretty consistent on my easy runs. Nice jog around St Anne's planned for the morning

annapr

yaboya1 wrote: »

Friday 18th December - 45 minutes Easy
45 minutes @ 128bpm avg

Took my rest day yesterday ahead of last night's Xmas party. A bit tender today, but not bad enough to stop me running home from work. Really mild out there at 10pm. Like a summers evening. 8:38p/m again. Pace getting pretty consistent on my easy runs. Nice jog around St Anne's planned for the morning

are you on pacing duty tomorrow or getting involved in the smackdown??? see you there!

yaboya1

annapr wrote: »

are you on pacing duty tomorrow or getting involved in the smackdown??? see you there!

Both. I'm helping to pace the smackdown candidates

annapr

yaboya1 wrote: »

Both. I'm helping to pace the smackdown candidates

aha, so you're the backup? hope you get the timing right this time.... :pac:

yaboya1

Saturday 19th December (A.M.) - St Anne's parkrun pacing (21mins)
5k in 20:55 @ 155bpm avg

Gave FBOT01 some back up with the pacing gig this morning. We were steady throughout and can't be blamed for failing to get anyone over the line. You'll just have to train harder next time!
Meant to run a couple of warm-up/cool-down miles, but as is the case at most races/timed runs I did neither.

Saturday 19th December (P.M.) - 35 minutes Easy
35 minutes @ 129bpm avg

The three odd miles I ran this morning just weren't enough for me, so I jumped back out this evening before it got dark. Pace was 8:06p/m, which is quicker than my most recent easy pace, but the effort was right so I'm happy
Three miles tomorrow to hit the weekly target. I'll probably do five or six.

Firedance

yaboya1 wrote: »

Saturday 19th December (A.M.) - St Anne's parkrun pacing (21mins)
5k in 20:55 @ 155bpm avg

Gave FBOT01 some back up with the pacing gig this morning. We were steady throughout and can't be blamed for failing to get anyone over the line. You'll just have to train harder next time!

okey dokey....

but more importantly, have you booked your flights for Boston yet?..... :pac:

annapr

Firedance wrote: »

okey dokey....

but more importantly, have you booked your flights for Boston yet?..... :pac:

Oh are you going to Boston, P?



*runs for cover

yaboya1

Sunday 20th December - 40 minutes Recovery
40 minutes @ 111bpm avg

Very rough night last night and work all day today meant I wasn't really up for this by the time I could get out. Trudged around very slowly to ensure I hit my weekly mileage target.

The next two weeks will be difficult, but I think I've come up with a practical plan to ensure I don't miss any miles/sessions. I may need to take two rest days in each week for the next fortnight, but a few double days should ensure I get the training in.

yaboya1

Monday 21st December (A.M.) - 60 minutes Easy
60 minutes @ 124bpm avg

Another pre-6am trot into work at 8:24p/m pace. I'm hoping to get my 2 hour long run in later this evening. This week will be heavily front-loaded with miles as I'm planning to take Xmas & Stephen's Day off.

yaboya1

Monday 21st December (P.M.) - JD Q1 Workout
130 minutes @ 128bpm avg

15 miles at 8:45p/m average pace. It was supposed to be the lesser of 2hrs/25% of the weekly mileage, but I messed up my route and left myself a mile from home. So I continued running for another ten minutes. No harm done. More than 22m for the day and a good start to the week.

Notwork Error

How's the body feeling so far with the new approach? I'd be careful of trying to squeeze the miles in like that as well, 22 miles in a day and heavily frontloading is a lot for the body to handle this early in training.

yaboya1

Notwork Error wrote: »

How's the body feeling so far with the new approach? I'd be careful of trying to squeeze the miles in like that as well, 22 miles in a day and heavily frontloading is a lot for the body to handle this early in training.

Most days are fine, but today and last week when I did similar I was a bit sore. It's the only way I can fit the miles in at the moment though, so I'm ensuring to keep the effort easy. Hopefully when all the Xmas madness is over I can avoid doing my long runs on double days. I've read before that JD plans either make you or break you. I'm determined to fall into the former category

yaboya1

Tuesday 22nd December (A.M.) - 45 minutes Easy
45 minutes @ 123bpm avg

Another few miles ticked off for the week. Same again this evening.

yaboya1

Tuesday 22nd December (P.M.) - 45 minutes Easy
45 minutes @ 123bpm avg

Same as this morning in reverse. More than 50% of this week's mileage out of the way. Lovely jublee

yaboya1

Wednesday 23rd December - JD Q2 Workout
8 x 4 minutes @ 5k pace

Perfect morning for a run. Pretty comparable to the same session last week, except it felt slightly easier (probably due to the more favourable conditions).

I managed to jog the recoveries today, which saw me run an extra kilometre in total. Shows you the difference between a slow jog and a walk!

Warm up (2 miles) - 17:14 (8:37p/m avg)

Rep 1 - 0.65m (6:09p/m pace)
Rep 2 - 0.65m (6:09p/m pace)
Rep 3 - 0.65m (6:09p/m pace)
Rep 4 - 0.65m (6:09p/m pace)
Rep 5 - 0.65m (6:09p/m pace)
Rep 6 - 0.65m (6:09p/m pace)
Rep 7 - 0.65m (6:09p/m pace)
Rep 8 - 0.65m (6:09p/m pace)

Cool down (2 miles) - 17:43 (8:52p/m avg)

Total miles (including recoveries): 11.67

So that's just over 44m of the 60m required for the week in the first three days. I can look forward to relaxing over Xmas now after a few recovery miles tomorrow.

One problem though. I looked at my plan wrong. Although today's session was indeed one of this week's quality workouts, Monday's was not. I need to fit in a 20 minute tempo session to complete the week on target. I'll do it on Sunday evening

Duanington

How are you finding the adapted plan P? You seem to be enjoying the variety that those faster sessions give you...

yaboya1

Thursday 24th December - 60 minutes Recovery
60 minutes @ 107bpm avg

Nice little jog down in rural Cork. Good to loosen the legs out after the previous few days. Looking forward to my rest days

yaboya1

Duanington wrote: »

How are you finding the adapted plan P? You seem to be enjoying the variety that those faster sessions give you...

I find it much easier to follow a structured plan, as I never doubt if I'm doing enough/running hard enough. I always feel a great sense of satisfaction hitting the targets in the more difficult sessions.

yaboya1

Before I forget.....

Happy Christmas All!

Won't be on here tomorrow

yaboya1

Sunday 27th December - JD Q1 Workout
20 minutes E + 20 minutes T + 20 minutes E

Not my best workout. I've been working, travelling and over-indulging for the past few days and wasn't really prepared for this. Absolutely exhausted getting up for work this morning and almost decided to can this altogether when I got home. But stubbornness got the better of me and I hit the road just after 6:30pm. The session gives you the option of running anything between 20-40 minutes of T miles as long as you adjust the pace to allow for the extra distance. I decided to split the difference and go with 30. I really should be hitting something below 6:30 for these, but given how the body felt I allowed that to dictate how fast I should run these. Pretty decent effort in the first mile and was shocked to see the split at the end of it. I suppose that's what lack of sleep & water does to you. Struggled to keep consistent splits for the rest of the session, especially the last mile which was slightly uphill and into a headwind. Added 10 minutes extra to the easy miles at the end to ensure I hit the weekly target, before continuing untimed for another 0.19m at the end to satisfy my OCD :P


20 minutes E: 2.25m @ 8:52p/m avg

30 minutes T: 4.35m @ 6:52p/m avg (6:56, 6:54, 6:49, 6:55, 6:57pace)

30 minutes E: 3.21m @ 9:21p/m avg


The HR hit 172bpm during this workout, yet the fastest I covered 5k in was more than 22 minutes. I maxed at 166bpm when pacing the 21 minute hopefuls in St Anne's a week ago (20:55). Further proof (if needed) that fatigue & dehydration are the cause of tonight's problems. Sleep & water. Not to be underestimated!

yaboya1

Monday 28th December - Nothing

Excess eating, drinking & gambling. No running, but it wouldn't be accurate to call this a rest day.


Tuesday 29th December - 80 minutes Easy
80 minutes @ 128bpm avg

This was more by necessity than design. Due to terrible car trouble, I had to drive to Clondalkin and make my own way home. What better way to do that than run? I probably wouldn't have done any miles otherwise. Pretty horrible out there. Heard the jingle of an ice-cream van passing through Neilstown in the dark, with the wind howling & rain hammering down. Fair play to the ice-cream man for shifting his 99s in those conditions. What do you mean he's not selling ice-creams??? :O

Murph_D

Passed an ice-cream van in Irishtown a couple of weeks ago, but he was definitely selling 99s. Sure it's always good weather for ice cream!

yaboya1

Wednesday 30th December - 90 minutes Easy
90 minutes @ 127bpm avg

What a difference a day makes! And I'm not talking about the weather. Was sweating like a paedophile in a playground on Sunday, busting a gut to run a few sub 7 minute miles, while I just felt awful within myself the last two days. Tonight was the opposite. I ran for ninety minutes without breaking sweat. The average HR is lower than yesterday and the pace is thirty seconds per mile faster. I've only to run 70% of my peak mileage this week and that's nearly half of it completed. The only problem is that I need to hit the rest of it (including 2 x quality sessions) in the next four days and I'm really going to struggle to fit them in. I'll try my best though, and will be extremely proud of myself if I get through this week on target.

yaboya1

Thursday 31st December - Rest

As expected, I didn't get out today. I was working a long shift and heading straight out for dinner afterwards, before continuing on to the Point for the NYE concert. Would have had to go out the door at 5am if I wanted to fit any miles in. I did set the alarm and wake up, but my legs were telling me they didn't fancy it. The last time they did that was in June 2013 when I ignored them and ended up tearing a calf muscle.

Friday 1st January - 45 minutes Easy
45 minutes @ 126bpm avg

Thought this would be pretty slow as I was expecting my HR to rise pretty easily after less than four hours sleep and a heavy night on the beer with virtually no water. Surprisingly though, it was actually a really pleasant run and the 8:35p/m average pace was much quicker than I would have predicted beforehand for the relatively low HR.

Originally hoped to fit in a double, but got delayed in work and wasn't home until 8:30pm. With a 7:30am start to come and sleep to catch up on, I knocked that idea on the head and went to bed early.

yaboya1

Saturday 2nd January - JD Q1 Workout
2m E + 5x5min T (with 1min recoveries) + 1 hour E

Out after work for this:

2 miles E - 17:40 (8:50p/m avg)

Rep 1 - 0.8m (6:15p/m pace)
Rep 2 - 0.79m (6:20p/m pace)
Rep 3 - 0.79m (6:20p/m pace)
Rep 4 - 0.79m (6:20p/m pace)
Rep 5 - 0.79m (6:20p/m pace)

1 hour E - 7:04m (9:14p/m avg)

Total miles (including recoveries): 13.51

Felt the effort was just right tonight. It was hard but manageable. HR apparently hit 191bpm during the workout which is higher than I thought my max was. I'm not convinced though. My watch was a bit loose and I could feel it moving during the session. It was showing 187bpm during the cool-down which definitely wasn't right at the time. I'll ensure it's on right next time to make sure. Added 5 minutes to the cool-down as I was more than half a mile from home after an hour and 6.54m.

I've got 13.61m to run tomorrow if I want to hit my weekly target. With a bit of luck I'll still do it. Also need to do the Q2 session. Feel fine tonight so might give it a go tomorrow evening. Will see how I feel in the morning.